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Ramp Up 4-3-2-1

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

Now things get interesting. Tuesday evening with the Team if you can make it? There are also track sessions on Tuesday mornings from 10-11am.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

The session for me was really enjoyable I felt that I worked hard, not sure on my pace but felt that I progressed it well.
Chrissie Morgan
Excellent running Chrissie. If you click on the run on Strava and scroll to the bottom there is a pace graph which will show you your pace as a run or session unfolds and you can see that as the reps got shorter your pace did indeed pick. Your average was under the 30 min parkrun pace which is great, so it shows the speed is there, if we continue to build on that and the endurance then slowly the two will come together and your times will improve.
simon-linklater

Coach Simon